OH KB Extensions:
25×40
KB Halos:
25×40
Pushdowns:
30×50
Bench Press (65%):
135×10
165×5
205×3
205×3
205×3
205×3
205×3
205×3
205×3
205×5
Seated DB Press:
55×10
65×10
85×10
65×12-45×15
CG Hammer Chins (pulling back, using pulldown handle):
×10
×10
×10
Wide-grip Pullups (pulling back):
×10-10
Wide-grip Pullups (pulling forward):
×10-10
-40×15 (assisted)
Dips:
×10
×10
×10
Rope Hammer Curl (y-stack):
50×20
80×15
60×20-40×20
Band Pull-Aparts:
×25-25-25
Duration: 45 minutes